Give me strength, or give me death!

[Phedder]

Hey Phed. You deloading every 3 weeks as per Jim's instructions?

Haven't really decided on that yet Previous cycles I've either felt great so skipped the deload, or something came up and I ended up missing sessions or making them quickies during that week anyway. This time I had no access to gyms from last Thursday until this Wednesday so that in itself was a deload, and I've just done two easy sessions to end the week ready to start the next cycle at full throttle Think I'll just go by how I feel and also how busy other aspects of life are that week wether or not I'll do a deload, will definitely do one every 2 cycles as a minimum though.

[Phedder]

I know I said I wanted some volume this session but that didn't quite work out, everything just felt a bit off. Knee and ankle still not quite right from two days of non stop driving as well.

Lots of warm up and stretching

Deadlifts

10x60kg

5x100kg

2x3x140kg

Cleans

10x60kg

Squats

barxlots

5x60kg

10x60kg

5x80kg

3x100kg

10x80kg

5x80kg - 2-3 second pause at the bottom

5x80kg

Front squats

3x5x60kg

[Phedder]

Week 1 day 1- Overhead press

Spent plenty of time warming up my shoulders and upper back, there was a guy curling in the squat rack getting the best calf and lower back workout I've ever seen

Chins

17 - possibly a PB, but not as strict as usual. I wasn't pausing at the top and bottom of each rep.

5

5

Overheads

10xbar

8x30kg

5x40kg

5x45kg

7x47.5kg

1x55kg

3x55kg

5x40kg

Lat pulldowns

10x100lb

3x10x140lb

Close grip bench

lots x bar

10x40kg

10x60kg

3x5x80kg

2x10x60kg

Chins

5x5

[justhell]

Hey Phedder HAPPY BIRTHDAY,i thought you were older

Have a good one.

8)

[morattigirl]

Happy Birthday!!!!

[Pseudonym]

Happy birthday, man.

[Shutupandsquat]

herpy berfday

[samuelNZ]

Happy birthday big dog.

[Ronin]

Happy Birthday dude. Off to the Cook for a few?

[Phedder]

Thanks all :grin: Sadly spent most of the day doing an assignment :? So moving todays session to tomorrow, and will do squats/legs on sat.

Happy Birthday dude. Off to the Cook for a few?

C'mon, I've got more class than that :^o Dinner then maybe The Bog for a few. Went to The Cook last year :shifty:

Forgot to chuck up Tuesdays session, was a quickie as I was doing an all nighter so didn't want too much to recover from.

Week 1 day 2 - deadlifts

15-20min of various stretches and light warm up weights, just felt really stiff.

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

5x140kg - forgot the set at 120kg :doh:

7x145kg - Know I can do better than this, should at least match these reps next week at 155kg.

8x100kg

Power Cleans

10x60kg

3x5x60kg

That was all.

[Jigga]

Dinner then maybe The Bog for a few. Went to The Cook last year :shifty:

The Bog. Where real men drink.

Actually the Provincial and the bar up past the wharehouse are where the real scum drink but I don't have enough tatts and scars to fit in

[Phedder]

Actually the Provincial and the bar up past the wharehouse are where the real scum drink but I don't have enough tatts and scars to fit in

Then just pop across the road and grab those rub on ones, I'm sure ponies and stars would go down great :pfft:

Week 1 day 3 - Bench

Benches were all in use so warmed up with some flat DB press instead, haven't done DB presses in ages, no balance haha.

Flat DB press

12x20kg

5x30kg

5x37.5kg

Bench

8x60kg

5x70kg

5x80kg

9x85kg - not happy here, 8x92.5 last time so should have gotten 10+ easy.

3x2x90kg - Second reps weren't as snappy as I wanted so switched to singles

4x1x90kg

5x80kg

10x60kg

Seated Cable rows

5x10 x half stack

Chins

10

5

6

5

[samuelNZ]

Nice training Phed. Pretty jealous of you overtaking me on bench now :naughty: your training seems solid though. Keep it up.

Are you still following 5/3/1? Also, what kg+ did you gain from your last cycle?

Edit: On your total that is.

[Phedder]

Nice training Phed. Pretty jealous of you overtaking me on bench now :naughty: your training seems solid though. Keep it up.

Are you still following 5/3/1? Also, what kg+ did you gain from your last cycle?

Edit: On your total that is.

Thanks :grin: You've still got me on squats and deads though :nod:

Still following 5/3/1, really just following the progressions and reps for the main lifts. I'm not following any of the templates set out in the book, assistance stuff and what I do after the AMRAP sets are semi planned but I also add or skip things quite often. Not sure what I've gained on my total as I haven't really been testing 1RMs, don't plan to for another 2 cycles or so. But the weights I'm repping with have been steadily increasing so I'm happy there, especially as I feel my training, nutrition and rest have been far from ideal. 3 more assignments due next week and then I'm free until exams so can put a lot more effort in

Not sure if I posted in your Journal but great work at the CDs :clap: Glad you did well after all your issues leading up to it.

[Phedder]

Didn't have time for the gym yesterday, but I did end up running roughly 7km.

Week 2 day 1 & 2 Overheads and Deadlifts

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

3x120kg

3x140kg

6x155kg - PB

5x100kg

Cleans

5x60kg

5x70kg

2x5x60kg

Overhead press

10xbar

8x30kg

5x40kg

3x45kg

7x50kg - equal PB, couldn't lock out the 8th.

Push presses - Haven't done these in forever, good to get some heavier weight overhead.

2x3x60kg - PB

2x70kg - PB Heaviest weight I've had over head, was going for a single but went up easy so did another. Bring on strict pressing this.

Squats

10x40kg

10x60kg

2x10x80kg

May have agreed to do the Moro Half marathon in September if my girlfriend ends up doing it as well. Could be interesting trying to get fit enough alongside trying to get bigger and stronger, going to do a bit of research and probably have some questions to ask. For now I think I'll stick with sprints on Wednesdays and a long jog over the weekend, keeping the distances between 5 and 10km for the next 2 months or so and just trying to improve my pace.

[mike27]

yeah its a blance for sure. im considering the sbs 10km run

ive been doing f*ck all cardio tho.... just warm up and cool down.

can be done i quess . go for it

[Phedder]

Week 2 day 3 - Bench

Chins

3x5 between warm ups for bench.

Bench

lots x bar

10x60kg

5x70kg

3x80kg

3x85kg

8x90kg

3x85kg

5x80kg

Close grip bench

3x10x60kg

DB bench rows

15x20kg

10x30kg

2x10x35kg

Incline DB press

10x15kg

8x25kg

8x22.5kg - I've been neglecting DB pressing for too long. The strength's there, but the balance and control isn't :pfft:

Face Pulls

20xP3

3x15xP7

20xP5

SS with

Neutral grip chin ups

5x5

[Phedder]

Week 2 day 4 - Squats, strength wasn't quite feeling there today.

Back Squats

bar x lots

2x10x60kg

2x5x80kg

3x90kg

3x105kg

5x115kg - PB I think

5x100kg

10x60kg

Front squats

10x60kg

5x5x70kg

Last set SS with 15 reps of Back squats.

Didn't get as much done as I'd hoped, next week planning on a few 20 rep sets after my top set for back squats :twisted:

[mike27]

you on the sheiko to phedd?

the face pulls.... for rear delts?

[Phedder]

you on the sheiko to phedd?

the face pulls.... for rear delts?

Na bud, doing 5/3/1.

I use the face pulls as an all around rear delt/upper back exercise. I set the cable about 10-15cm above head height and pull down towards my eye level, pulling the shoulder blades and elbows back as far as possible.

[Phedder]

Been very hectic this week but made it in today for deads and overheads, not sure when I'll fit in bench and squats.

Week 3 Day 1 and 2 - overheads and deads.

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

5x120kg

3x140kg

4x165kg - PB I think

3x140kg

Power Cleans

4x5x60kg

Overhead press

10xbar

8x30kg

5x40kg

3x50kg

4x52.5kg - didn't feel good at all, should be able to get a few more reps here.

5x40kg

Seated cable rows

2x30x1/3 stack

[Phedder]

Week 3 day 3 - Bench

Bench

10xbar

10x40kg

5x60kg

5x75kg

3x85kg

6x95kg - PB

3x1x100kg - Long pauses, nice smooth lifts.

10x80kg

Chin ups

14

3x8

Dips

10

8

8

Seated cable row

4x15x1/2 stack

20 reps on the chest fly machine

10 more dips on the way out.

In for squats tomorrow morning, SI joint has been a bit iffy the last few days from sitting so much (40 page report, handed in today \:D/ ) so I'll spend plenty of time stretching and warming up.

[Phedder]

Week 3 day 4 - Squats

Squats

lots x bar

10x60kg

8x60kg

5x80kg

5x100kg

3x110kg

3x120kg - lost my tightness on the third rep so racked it.

5x100kg

2x5x80kg - long pauses in the hole, keeping tightness.

Front squats

2x5x60kg

2x5x80kg

10x60kg

[Phedder]

Week 4, deload, day 1. Gym was ridiculously busy this afternoon so just worked around what I could, and my flatmate wanted to bench.

Weight has been between 93 and 94 the last week or so and still relatively lean, will chuck up some pics once I get over 95. Quite happy with how this has been progressing, up 5kg or so since Feb without much fat gain at all.

Bench

lots x bar

10x60kg

8x80kg

2x10x80kg

CG bench

3x8x60kg

Overhead press

10 x bar

10x30kg

3x5x40kg

Supersetted with

2x10 chin ups

3x5 pull ups

Face pulls

15 x p5

4x12xp7

[Phedder]

Week 4 day 2 - deload deadlift. Gym was busy again today, i'm going back to my normal time slot. If my flatmate isn't up and ready by then that's his problem

Spent most of the session waiting to deadlift, decided to do plenty of stretching then light shoulder/back stuff.

Seated cable rows

3x15x1/3 stack

Face pulls

4x15xP5

Internal and external rotations, more face pulls. Twice through 15 reps for everything.

Deadlifts

10x60kg

5x100kg

5x2x120kg - speed pulls

Power Cleans

5x60kg

3x3x70kg

5x60kg

Squats

3x10x50kg - Right hip was twinging a little in the hole so kept it very light and easy, went and did some more hip stretches then headed home